Quote of the Week 2-20-2023
“The secret of happiness is to count your blessings while others are adding up their troubles.”
NEWS
Welcome back friends! Oh dear, the OPEN is up and running folks. Thank you for a fun Saturday- two more ahead. Donuts were good but you all know ice cream will be best. Make sure you are following along with our Nutrition Kick-start and track whatever donuts you may have put down guilt-free.
Please do your best to show up this Wednesday at 4:30pm- we have our photographer coming in for some new pictures of you guys. Wear a Red Woods Fitness shirt and let’s make you famous. I purposely programmed a short WOD so there will be lots of time for fun vanity shots.
PROGRAMMING
PR WEEK let’s gooooo. This is what we have been grinding for. Follow your periodizations and do your best to hit that last number for a new personal best. Time to fill up that PR board. Our Metcons are straight-forward in anticipation for a wild 23.2 WOD.
LET’S HIT IT!
Monday
Strength
Front Squat
6-6-3-3-1-1
Metcon
10-20-30
DB Thrusters (35#/20#)
DB Front Rack Lunges
DB Sit-ups
Tuesday
Strength
Push Press
6-6-3-3-1-1
Metcon
AMRAP 18
40 Doubles
5 Hang C&J (95#/65#)
10 Push-ups
5 Ring Dips
1 Rope Climb
Wednesday
Strength
Power Clean
6-6-3-3-1-1
Metcon
21-15-9
Power Clean (135#/95#)
Box Jumps
Thursday
Strength
DB Bench Press
6-6-3-3-1-1
Metcon
3 Rounds
400m Run
15 HSPU
15 T2B
Friday
Strength
DB Row
6-6-3-3-1-1
Metcon
AMRAP 14
20/15 Cal Row
2 MU
4 CTB
6 Pull-ups
8 KBS